Busy Woman's Meditation Program
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Session 1

                                                                       We don't meditate to be better meditators,
                                                                                we meditate to be better humans.
                                                                  - Elizabeth Lesser, Co-Founder, The Omega Institute


​SESSION TITLE/TOPIC:

Busy Woman's Meditation Program 
Session 1: Starting Your Practice: Developing A Home Meditation Practice 

PRE-SESSION:
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  • Before we meet in session, please look over the Welcome & Introduction information on the website and in the Welcome email that was sent to you.
  • CLICK HERE to join the ❤ Busy Woman's Meditation Program Group ❤ on Facebook.
  • Here is the Developing A Home Meditation Practice  for you to use in setting up your own practice at home.
  • At the end of this first session and then at the start of each new session we will discuss your answers to the Accountability Questions, so be sure to go over those questions each week before we meet.

AUDIOS:   ​ ​
The One Minute Meditation

LIFEWORK:​
   
  • Begin doing the "One Minute Meditation" ( see audio, above) twice a day, everyday, until our next session.                                                                                                                                                                                                         
  • ACCOUNTABILITY WORKS. Be sure to go over the Accountability Questions before next week's session.                                            
  • Starting with day 1 of our 1st session, keep track of your daily meditation practices for 21 days using:
             A high-tech method: the free phone app:http://habitshareapp.com/ is where you can keep track                              
            of your daily meditating, set up reminders to meditate for yourself and share your results with me.                                               OR                                                                                                                                                                                                                             A low-tech method: download, print out and fill in the Daily Meditation Activity  Record.                                                             The form is found here, below, and also on your login page.                                                                                                                                                                      
  • Right after session 1 ends, I’d like you to take out your phone or calendar and take 5 minutes to schedule your          next 4 weeks of meditation, noting the 2 times each day you’ll meditate. If it isn’t scheduled, it won’t get done.        Trust me on this.              

  • Become more conscious and aware of your breathing and an easy way to do that is to start taking little meditation breaks or "Mindful Moments" throughout your day.                                                                                                                  
            HOW TO TAKE A MINDFUL MOMENT:
             When the bell rings on your timer, stop what you’re doing, close your eyes and take 3 deep breaths,  
            in through your nose and out  your mouth, with longer exhales than inhales, like you’re blowing out
            candles on a cake.  As you do this, become totally present and give your attention to whatever is
            happening at that particular moment. Be very aware of and connected to yourself, your energy and your
            surroundings and notice what’s going on in and around your body each time the bell rings, throughout
            the day. It may be one of the most profound things you do each day.
                              
             NOTE: Some phone apps allow you to set a timer to periodically remind you to do this during the day  
             and you can add one or more of these free Mindfulness apps to your i-phone:                               
             MindBell or the Mindfulness Bell by Spotlight Six Software  and the app for android phone users is  
             the Mindfulness Bell and Meditation Timer.  
          ​

​RECOMMENDED:

  • If possible, listen to all of these audios with a headset.​ 
  • We start each meditation with the intention, "This is my time to meditate, this is my time for me," and any other intention you'd like to add to that. We end our meditation the same way each time, by taking a moment to appreciate what you have done by saying, “Thank you” to yourself, for taking time out of your busy day, just for you!  
  • Maintaining a consistent schedule for bedtime and a nightly unwinding routine that includes meditation will allow you to prepare for a restful sleep. Try doing the Busy Woman’s Releasing Meditation with your nightly ritual.

​RESOURCES FOR YOU TO CONSIDER: 
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  • Use the Insight Timer  app for meditating.
  • The Calm app has an excellent free tool; a Timed Meditation offering, where you can set a silent meditation time for 1, 2, 5 or 10 minutes, which is perfect for when you're just beginning your meditation practice.
  • Try the “Meditation Timer-Free” from www.Maxwellapps.com (under health & Fitness).
  • You can even program a regular recurring reminder into your i-Phone, just say, “Siri, remind me to meditate at __   am and  ___ pm each day.”
  • If you’re interested in tracking your sleep levels and quality, I recommend using the free Sleep Score app, http://www.sleepscore.com/sleepscore-app/
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                                      My Golden Rule of Meditation is: 

  Even a FEW minutes of meditation is better than NO minutes of meditation.